In this episode, Nicole Fialkowski who is a member at ANCHOR life + fitness and most recently became a patient of Dr. Kim at Total Integrative Health.

In this episode, we discuss:

• Nicole's improvement in Triglycerides and Fasting Glucose numbers from January 2020 to NOW!
• The healthy lifestyle habits she has committed to overtime to improve her health.
• Why she believes she has stayed consistent and continues to improve her overall health .
• Advice to someone ready or thinking about starting their health and fitness journey!
• and so much more!ANCHOR life + fitnessTotal Integrative Health

In this episode, Dr. Kim and Charlene sat down with Dr. Anne Duch.

In this episode, Dr. Duch discusses:

• How she went from busy outpatient clinic to Founding her own practice, Physical Therapy for Women in 2008.
• Common misconceptions about the pelvic floor.
• Returning to exercise/physical activity after pregnancy/childbirth.
• Her new online course, What Happens in Vagus Doesn't Have to Stay in Vagus.PT For Women

Our first episode of season 2 has dropped!

In this episode, one of our ANCHOR Members, Christine Buek discussed with Dr. Kim and Charlene all of the cooking she has been doing and why.

This summer, her kids are conquering the Appalachian Trail and she has been busy curating dehydrated foods and coming up with recipes to support their journey. She discusses the importance of heat and how that is a huge component of cooking in addition to salt, fat, and acid.

-Adrenals have a huge impact on our bodies

-Stress impact starts from the brain

-Stress feelings: HR, BP increase, anxiety

-Hormone release

-Cortisol and more!

In this episode, Lyme Disease and next steps with diagnosis.

-Lyme Disease is often misdiagnosed (often looks like a cold)

-Kennett Square and surrounding areas are high tick areas

-Pulling ticks out can be challenging

and so much more!

In today's episode The Doc & The Jock, Dr. Kim and Charlene discuss thyroid and touch on Hashimoto's, Graves disease and more!

In today's episode, Dr. Kim and Charlene discuss detox. We have a natural detoxification system (liver, kidney's, etc.), but sometimes these systems don't work optimally due to stress, environmental toxins, alcohol consumption, and more.

Alcohol puts so much stress on the liver and then the natural detoxification process can't work properly.

Plastics, mold toxins, mushrooms and all affect our detoxification system.

Our hormones breakdown and can cause DNA damage (cancer).

• Intermittent Fasting: Not recommended for highly stressed individuals, menstruating women, those with diabetes.
• Eating Window (10 Hours)
• Training within your cycle
• Exercise Improves Hormones
• Keto & Kids with Seizures, fats, and hormones
• Dash Diet
• Avoid these Seed Oils: Canola oil, sunflower oil, grape-seed oil, vegetable oil
• Olive oil & avocado oil: Good to eat
• Coconut oil: Okay with it
• Too many inflammatory oils
• Calcium/Iron Supplementation

• General Protein Requirements: 100 grams
• Protein Recommendations: (other sources besides meat) legumes, lentils, chickpeas, nuts, protein butter.
• Get protein from real food sources first
• Protein powders
• 150 Minutes - Government Recommendations
• Move Frequently, consistently, listen to body
• Mind/Body Connection: Your body tells you when your full
• Fats

• Fasting Glucose, A1C and Ranges
• Weight Loss, High Sugar, Insulin
• Processed foods, ingredient lists
• CGM (Charlene's Chicken Sandwich VS Ice Cream and response)
• Fiber: Fruit, Veggies, legumes, beans (Not Cereal)
• Oxalates: Low oxalate diet
• Bio-individual approach
• Sourdough bread, soaking rice and beans
• Yeast, mold, and bacterial imbalances
• Cholesterol
• High blood sugar VS High Cholesterol